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Reverse your hand positions for the other side-left dumbbell on the outside of your left hip as you lunge to the left, right dumbbell down in between your legs. The left-hand dumbbell should be held in front of your body down between your legs. As you lunge down to the right, the right-hand dumbbell should be on the outside of your right hip. This posture protects your knees, lets you keep tension on the muscles better and use heavier resistance. Again, straighten your legs and keep both feet in place. Come down until your knee is bent at a 90-degree angle and then push back up. You are going to maintain the 2-foot distance between your feet during the entirety of this exercise. Then using hip power, push yourself back up, straightening your right leg. Come down until your thigh is parallel to the ground. ![]() Your left leg will be completely straight and act as a pivot X Research source ![]() Bend your right knee and come down into a lunge position. To do the side lunge, plant your feet a little more than two feet apart.This is a beefed-up version of a traditional lunge that allows for more resistance, and therefore, more potential muscle growth and hip width. The mac-daddy of hip-widening exercises may be the side lunge with dumbbells. Side leg raises, hip raises, and squat kicks are also good options. Train your lower body 2-3 times a week, doing 3-4 sets of 12-15 reps each. Complete lots of lower body workouts such as squats, lunges, curtsy lunges, deadlifts, and glute bridges.
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